Week 48

December 8th, 2013

Monday

Deadlift

5.5.5.5.5

b 15 min amrap

run

160Om

as many  snatches as possible

40 kg /60kg

Tuesday

Complete as many rounds as possible in 20 minutes of:

5   Thruster, 45kg
7  Hang Powerclean, 45kg
10 Sumo Deadlift High-pull, 45kg

sign out

30 strict chins

Wednesday

Randy

75  Power snatch,  30kg

5 rnds

5 bench then 10 jumping  plate push ups

 

Thursday

Front Squats

5-5-5-5-5

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Friday

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast.

Saturday

Badger

Complete three rounds for time of:
30 Squat clean, 45kg
30 Pull-ups

Run 800m

 

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